What Food Has the Color Lutein in It? A Comprehensive Guide

November 18, 2025 •

4 min read

According to the Age-Related Eye Disease Study 2 (AREDS2), lutein, along with zeaxanthin, can reduce the risk of advanced age-related macular degeneration. Many people wonder what food has the color lutein and are often surprised to learn that it's found in more than just yellow foods.

Quick Summary

Lutein is a powerful antioxidant essential for eye health, found most abundantly in dark leafy greens like kale and spinach. Other excellent sources include egg yolks, yellow corn, and orange-colored fruits and vegetables, which can be improved with added fat.

Key Points

Source Diversity: Don't just look for yellow foods; lutein is highly concentrated in dark leafy greens like kale and spinach.
Masked Color: The green chlorophyll in vegetables can hide the yellow color of lutein, leading to the misconception that it's absent.
Enhanced Absorption: Lutein is best absorbed when consumed with dietary fat, such as the fat found naturally in egg yolks or by adding olive oil to greens.
Eye Health Benefits: Lutein is a crucial antioxidant concentrated in the eye's macula and retina, protecting against blue light and oxidative stress.
Multiple Sources: Good sources include leafy greens, corn, egg yolks, bell peppers, avocados, and some fruits like kiwi.
Cooking Matters: While cooking can increase the bioavailability of lutein in some greens like spinach and kale, raw preparations still offer significant nutritional value.

The Misconception of Lutein's Color

Lutein is a yellow pigment, a type of carotenoid, that gives some plants their distinct yellow or orange hues. However, it is also highly concentrated in many dark green leafy vegetables, where the high content of chlorophyll masks the yellow color. This leads to a common misunderstanding that only yellow-colored foods are rich in this crucial nutrient. A balanced diet should include a variety of lutein sources, from vibrant yellows to deep greens, to ensure sufficient intake.

Top Lutein-Rich Food Categories

The Power of Dark Leafy Greens

Despite their green appearance, these vegetables contain some of the highest concentrations of lutein and its counterpart, zeaxanthin. The chlorophyll in these plants simply overpowers the yellow pigments, but cooking them can make the lutein more bioavailable.

Kale: Often cited as the king of lutein-rich foods, it packs a significant punch in a single serving.
Spinach: Another excellent source, spinach can be easily added to salads, smoothies, or cooked dishes.
Collard Greens and Turnip Greens: These sturdy greens are hearty sources of lutein, perfect for slow-cooking or sautéing.
Broccoli and Brussels Sprouts: These cruciferous vegetables offer a good dose of lutein along with other vitamins and minerals.

Yellow and Orange Vegetables and Fruits

These foods naturally advertise their lutein content through their bright, warm colors.

Yellow Corn: A common staple, yellow corn is a good source of both lutein and zeaxanthin.
Egg Yolks: While lower in total quantity than leafy greens, the lutein in egg yolks is highly bioavailable due to the fat content, making it easily absorbed by the body.
Yellow and Orange Bell Peppers: These colorful peppers are excellent sources and can be enjoyed raw or cooked.
Pumpkin and Winter Squash: These seasonal vegetables are not only delicious but also contribute to your daily lutein intake.
Peaches and Mangoes: Some fruits also contain this beneficial carotenoid, including the carotenoid-rich mango.

Other Excellent Sources

Lutein can also be found in a variety of other foods that might be less obvious.

Avocados: This versatile fruit provides lutein along with healthy fats that help with absorption.
Pistachios: As a snack, pistachios offer a surprising amount of lutein.
Kiwi and Grapes: Certain fruits like kiwi and grapes also contain notable amounts.
Herbs: Parsley and basil are rich sources of lutein and can be easily incorporated into many meals.

Comparison of Lutein Content in Common Foods


Food	Lutein + Zeaxanthin (µg per 100g)	Primary Color	Note on Content	[Citations]
Kale	21,900	Green	Very high concentration, pigment masked
Spinach	~10,200 (raw) to 12,600 (cooked)	Green	Cooking can increase bioavailability
Egg Yolk	~13,200 (per 100g)	Yellow	High bioavailability due to fat content
Collard Greens	16,300	Green	Excellent source
Yellow Corn	790	Yellow	Good source, easily added to meals
Broccoli	1,800 (cooked)	Green	Provides a solid amount
Red Pepper	6,800	Red	Contains lutein, often with more zeaxanthin
Orange Pepper	770	Orange	Contains lutein and high zeaxanthin
Avocado	320	Green/Yellow	Contains healthy fats for absorption
Kiwi Fruit	180	Green/Brown	Good fruit source

How to Maximize Lutein Absorption

Lutein is a fat-soluble nutrient, which means it is best absorbed by the body when consumed with some amount of dietary fat. You can optimize your intake by pairing lutein-rich foods with healthy fats. For example, add a slice of avocado to your spinach salad, or sauté your kale in olive oil. The fat in egg yolks also aids in the absorption of its lutein content. Simple changes like adding nuts or seeds to your greens can make a significant difference.

Incorporating Lutein into Your Daily Diet

Here is a list of simple meal ideas to boost your lutein intake:

Breakfast: Scramble eggs with chopped spinach and bell peppers. Add a side of fresh fruit like kiwi.
Lunch: Create a hearty salad with romaine lettuce, yellow corn, and avocado. Top with a vinaigrette made with olive oil.
Dinner: Prepare a stir-fry with broccoli, peas, and red bell peppers, cooked in a healthy oil.
Snacks: Enjoy a handful of pistachios or make kale chips with a sprinkle of olive oil and sea salt.
Smoothies: Blend spinach or kale into a smoothie with mango and a spoonful of avocado for extra creaminess and absorption.

Conclusion: Fuel Your Body with Lutein-Rich Foods

Understanding what food has the color lutein is the first step toward incorporating this critical nutrient into your diet. By focusing on a diverse range of foods, from dark leafy greens like kale and spinach to vibrant yellow options like egg yolks and corn, you can effectively boost your intake. Remember to pair these foods with healthy fats to maximize absorption and support your eye health and overall well-being. Eating a balanced diet rich in these colorful and nutrient-dense foods is one of the most effective ways to ensure your body gets the lutein it needs.

For more information on the benefits of lutein, consult with a healthcare professional or visit a reputable health resource like Healthline.

Frequently Asked Questions

The yellow pigment of lutein is masked by chlorophyll, the dominant green pigment in many leafy vegetables. The lutein is present in high concentrations, but you can't see its color until the chlorophyll begins to break down.

Egg yolks are considered one of the best sources for lutein absorption. Because lutein is fat-soluble, the fat naturally present in the yolk significantly increases its bioavailability.

Cooking certain vegetables like spinach and kale can actually increase the body's ability to absorb lutein by breaking down the plant's cell walls. However, some nutrients can be lost through overcooking.

Yes, it is possible to get enough lutein through diet alone by regularly consuming a variety of lutein-rich foods. However, supplements are available if dietary intake is insufficient.

Lutein and zeaxanthin are two related carotenoids that are both important for eye health. They are often found together in foods and serve similar functions in the body, primarily protecting the macula.

While supplements can provide a concentrated dose, obtaining lutein from whole foods is often recommended. Food sources contain a full spectrum of nutrients and are generally better absorbed and utilized by the body.

To add more lutein, try sautéing greens in olive oil, scrambling eggs with chopped vegetables, adding avocado to your salad, or incorporating yellow corn into various dishes like salsas or soups.